If your back is still busted from 17.1 this is a good time to perform 1 of our 3 weekly optional conditioning workouts posted in Wodify. The road to recovery is not necessarily paved with heavy Cleans. Be smart.
Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Walking Single Leg RDL x 1 length
- Wall Walk x 2
- Box Jump/Step Down x 3
Workout of the Day
A. 3 Sets for Quality
- HSPU x max reps in 30 seconds
- Double Under x max reps in 30 seconds
- Hollow Rocks/Hold x 30 seconds
B. 5 Sets
- Clean x 1.1 – Rest 5-10 seconds between singles and 2 minutes between sets
C. For time:
- Power Clean x 10 @ 70% of 1RM
- CTB Pull Up x 20
- Run 400m
- Wallball x 30 (20/14lbs)
- CTB Pull Up x 20
- Power Clean x 10 @ 70% of 1RM
